Posted on Sunday, September 1st, 2024 at 12:39 pm
Do you struggle to get a good night’s sleep every day? If you do, you’re not alone. Roughly 30 percent of U.S. adults have symptoms of insomnia, and poor sleep can cause many health problems.
Those searching for a way to improve their sleep quality and combat insomnia have a new tool to try: Chair yoga. Research consistently shows that even a few minutes of yoga daily can improve your mood, health, and stress levels. Keep reading to learn more about the benefits of chair yoga and how to add this simple routine to your day.
How Chair Yoga Can Improve Your Sleep and Wellness
Chair yoga involves gentle stretches and breathing exercises you do while seated. Regular practice can reduce tension, boost circulation, and calm your mind. Chair yoga also strengthens your muscles and improves your posture, which can reduce body aches and enhance your relaxation to promote better sleep. By dedicating just five minutes a day to this routine, you can enjoy better sleep, feel more energized, and improve your mental clarity throughout the day.
A Basic 5-Minute Chair Yoga Routine
Before starting your chair yoga routine, it’s important to warm up to avoid any injuries. Take a minute to sit comfortably in your chair, with your feet flat on the ground, and focus on taking deep, steady breaths. Roll your shoulders forward and back a few times, and gently turn your head from side to side to loosen up. After warming up, you can begin your routine:
Seated Cat-Cow Stretch – Sit tall in your chair with your feet flat on the floor. Place your hands on your knees. As you inhale, arch your back, lifting your chest and looking upward (Cow pose). As you exhale, round your spine, tuck your chin to your chest, and let your shoulders drop forward (Cat pose). Repeat this 5-6 times, focusing on your breath.
Seated Side Stretch – While sitting, raise your right arm overhead, keeping your left hand on the chair for support. Slowly lean to the left, feeling a stretch along your right side. Hold for a few breaths, then switch to the other side. This helps release tension in the back and shoulders.
Seated Forward Bend – Sit with your feet hip-width apart. Inhale and lengthen your spine. As you exhale, hinge forward from your hips, letting your hands reach toward the floor. Relax your neck and shoulders as you hold this stretch for a few breaths.
Seated Twist – Place your right hand on the back of the chair and your left hand on your knee. Twist your upper body to the right, looking over your shoulder. Hold for a few breaths, then repeat on the other side. This stretch helps improve spinal mobility and digestion.
Struggling with Sleep Apnea? We Can Help
At Silent Night Therapy, we specialize in using custom-fitted oral appliances to treat sleep apnea. These appliances are more comfortable than a CPAP machine while promoting better airflow as you sleep, reducing the effects and symptoms of sleep apnea. We’ll create a custom treatment plan to help you get the quality sleep you need and deserve. Call 631-983-2463 now for an appointment.